Warren Gatland was a consistent major title winner in his Wasps days

Warren Gatland has sent out a warning to his RBS Six Nations rivals that Wales can get even better.

The defending Grand Slam champions, who are favourites to retain their Six Nations crown, start their defence away to Scotland on Sunday, 8 February.

"There is a lot of upside in this team yet," said Wales coach Gatland.

"We think there is a 20-25% improvement physically and in terms of intensity over the next two or three years, so it is really exciting."

He added: "When you have a small playing base, to compete against the best teams in the world, physically we've got to be as good - or better than - the southern hemisphere teams.

"It's learning to play and train at a higher intensity, and having the opportunity to play against the best teams in the world.

"The Welsh Rugby Union has been very aggressive in targeting to play the southern hemisphere teams on a regular basis."

Only five teams have won back-to-back Grand Slams in the championship's history.

Wales followed up their 2005 Grand Slam success by winning just one game in a turbulent 2006 Six Nations, which included the departure of coach Mike Ruddock. They also won only one game in 2007.

606: DEBATE I think it's very open this year. I don't think any team will achieve a Grand Slam and there will be a few upsets. ArmchairWinger

But Gatland, who inspired Wales to a Six Nations clean sweep in his first campaign, insists the sign of a great side is embracing the pressure and consistently winning over a long period.

"A fear of failure is a powerful motivation tool in terms of what we need to achieve because there's going to be expectations." he told BBC Wales.

"But we have to accept that and enjoy the challenge.

"We've been clearly open in saying that we want to be able to compete with the best teams in the world and to be in the top three or four.

"To do that, we are putting a lot of pressure on ourselves internally."

And Gatland has stressed the importance of getting the defence of their crown off to a winning start.

"It is a tournament of momentum," he said. "You win one or two games, and you can build on that - you lose one or two, and people start talking about the Wooden Spoon.

"You've got to really hit the ground running. It's about making sure you have done the preparation and are ready to go from day one.

"If you win that first game, you get a bit of confidence and momentum."

He added: "We've already talked about Scotland as being a potential banana skin.

"I think some Welsh teams in the past have perhaps gone up to Scotland and there has been an expectation to get a result, but they have come back with their tails between their legs.

"We know, mentally and psychologically, the first game is massive.

"Scotland have made a lot of progress in the last 12 months. They played really well against South Africa in November, so it is going to be a very tough encounter."

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